Fish For Dinner

A healthy diet should include fish twice a week, including one oily fish, such as salmon, sardines or tuna. That’s because fish and shellfish are good sources of many vitamins and minerals and oily fish is also high in omega-3 fatty acids, which may help to keep your heart healthy.

Fish that is steamed, baked or grilled is a healthier choice than fried fish. Frying makes fish and shellfish much higher in fat, especially if they’re cooked in batter.

To ensure there are enough fish to eat now and in the future, we should try to eat a wide variety of fish and to buy fish from sustainable sources. Check the chart on the Marine Stewardship Council’s site.

Salmon Pinwheels

Ingredients

12 oz center-cut salmon fillet

2 teaspoons mayonnaise

Stuffing

¼ cup panko breadcrumbs

2 large basil leaves, minced

1 tablespoon whole grain Dijon mustard

1 garlic, minced

1 scallion (green onion) chopped

¼ teaspoon each salt & pepper

1 tablespoon truffle oil or regular extra virgin olive oil

1 tablespoon lemon juice

Directions

Preheat the oven to 400 degrees F.

Make the stuffing:

Combine the panko crumbs with the remaining stuffing ingredients.

Butterfly the salmon filet and spread with the mayonnaise.

Sprinkle the stuffing over the mayonnaise; roll up from long side and cut into 2” wide pieces. Secure each roll with a toothpick

Place in an oiled baking dish. Bake for 20 minutes or until the fish is cooked to your likeness.

Fish Poached in Tomato Sauce

Servings: 4

Ingredients

26 -28 oz container Italian crushed tomatoes

1/4 cup extra-virgin olive oil

3 large garlic cloves, very thinly sliced

½ teaspoon Italian seasoning

2 tablespoons minced parsley

1/4 teaspoon red chili flakes, or more to taste

Salt to taste

Four 6-ounce red snapper fillets or your favorite fish fillets

4 slices of grilled sourdough bread

Directions

In a deep skillet that’s large enough for the fish fillets to lie flat without overlapping, combine the tomatoes, olive oil, garlic, Italian seasoning, chili flakes and a large pinch of salt.

Cover the skillet and bring the water to a steady simmer over moderate heat; simmer for 30 minutes.

Uncover the skillet and add the fish, skin side up, and cook for 2 minutes. Using two spatulas, gently turn the fillets. Season the fish with salt and simmer until just cooked through.

Put the grilled bread in shallow bowls and arrange the snapper fillets on top. Spoon the broth all around and serve. You may also serve the bread on the side.

The fish poached in tomato sauce looks so good! I eat fish every Monday. I make an herb crusted salmon and let it bake while I’m multi tasking because I’m not usually home before 9 on mondays and it’s so easy and delicious.

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